7-31-17 (Monday) HY: Tennis + Unlock Your Hip Flexors + Foam Rolling.
TENNIS DAY!!!
Today is the last Monday Tennis Day until next April. The reason why is because in the first semester, I teach at another of my school's campuses and there is a staff member who plays tennis on Thursdays. A few years ago he offered to play with me on Monday's for about an hour. So, for a couple of years, we were just drilling and playing some sets. Just the two of us after my classes and after his work. But this year, he invited some of the Thursday members to come so we could play doubles. So from this April, it was like a sub-club day. I can only attend one Thursday a month because of my work schedule, so I was very thankful for the Monday Tennis Day. I was finally able to talk to the members and get to know them a little better. So my tennis days will be severely limited from now on.
So today was an important day because I also wanted to practice for the up coming tournament. My strokes have always been above average. My serve was also above average, but the weakest part of my game was the metal part. I would fold under pressure. I lacked game experience. So putting myself into game situations, feeling the pressure of being down is something I needed to overcome and get used to. I think I have improved a lot over the past few months. I've played a lot of matches and I accomplished something I really wanted to accomplish. That is to not lay off my second serve. I need to gain confidence in my serve so I can play my game. If I lay off my second serve, I'm basically telling myself that I can't hit a good second serve. Today, I went for it. Of course, that doesn't mean I hit my second serve like my first serve. I go for my first serve with a flat serve. But I put a lot of spin on my second serve. But my head speed is close to the same. In the first set today, ZERO DOUBLE FAULTS!!! Our opponents never got more than two points off of my serve. Plus, I won both service games. In the second set, I started off with a double fault, and then a few points later, another one. I got taken to Deuce, but I ended up winning that game. In the next game, I started off with two double faults, but I buckled down and hit some amazing serves to take the game. In the final service game, I was just ON. No double faults and hit all solid ground strokes and volleys. The only point lost was an error by my partner, who admittedly was not playing his best. As for the game count, We won the first set 6-3. The second set, I had a different partner, and we lost 5-6. We had opportunities to win other games, but those are the breaks. One game we had the Deuce Game Point and I had an easy overhead that I just netted. I was just livid, but in a fun way. The biggest issue for tonight was the temperature in the gym. The thermometer read 101 degrees. It was an oven in there. We opened the windows and it went down to 97, but then it started to rain really hard. The temp went down to 94. But then the rain started coming into the gym so we had to close the windows. Just before closing the windows there was a lovely cool breeze. Then the windows were shut. The consequences was felt almost immediate. The temps went back up to almost 100 again, but settled at 98 degrees. The sweat was flowing down my legs like a waterfalls. By the end of the night, my shoes were just soaked. But I felt good about my game. I was planning to go to the club on Thursday night, but I was told that they had to move the night to Wednesday. So I can't play because of another class. I was bummed. I'm going to see if I can shift my schedule so I can get just one more day in of doubles tennis before the tournament. There is another issue I had to deal with. Once we started to play, about halfway through the session, I felt the weird sensation in my legs that my muscles were getting ready to cramp up. It was just an odd feeling. I sort of had to pull back a bit because I was a little nervous about cramping up. So, when I got home. I stretched and foam rolled as a protective measure. I'm not sure if it was my weak legs, or the heat affecting my muscles, or what. But my legs were feeling really rubbery right after. Today was a long session because I got to the gym early and got to do some drills and practice beforehand. In total, over three hours. I'm BUSHED!!!
In the end, I TORCHED 1850+kcals. What a day! Good-Bye Monday Tennis Day! Until next year.
Monday, July 31, 2017
7-30-17 (Sunday) HY: ChaLEAN Extreme - Extreme Intervals + Extreme Core Circuit + Unlock Your Hip Flexors + TCF.
7-30-17 (Sunday) HY: ChaLEAN Extreme - Extreme Intervals + Extreme Core Circuit + Unlock Your Hip Flexors + TCF.
Kind of a lazy day today. I didn't really have a plan to do anything. It is just too hot to do anything active outside, and inside, the AC didn't feel like it was working so we just tried to be as sedentary as possible to not sweat too much. I was thinking to do my workout earlier in the day, but procrastination pushed it to a little later than a regular work day. So I didn't get started until close to 7pm. Bummer.
Again, this week is a conditioning week for me with a very specific purpose: Prepare for a tennis tournament. So I will be doing more muscular endurance work on my resistance days and tennis on cardio days. I will maintain the mid-week recovery day. I want to be in as good shape as possible come Sunday.
Today I went with a routine that I haven't really done too much, but after today, I will definitely be doing it more. Compared to the other cardio/resistance routines in ChaLEAN Extreme, this is probably the most EXTREME. The Intervals are considerably longer than the other routines and what's different is the clock run time. Each move shift starts the move clock at the top of the move, instead of counting down the whole cardio or resistance section. I didn't realize that until the first set of resistance moves. It was just standard Biceps Curls and watching the clock, I thought I would be finishing, but the time went back up and the move shifted from a slow count to a faster count, then shifted to alternating arms, then some other variation and it kind of worked in a circuit style instead of Intervals. Oh, and also, I tried going up in weight from the beginning. I tried going up to 6.25kgs. Up from 5kgs. When I did 5kgs, I was able to use that weight all the way through the routine. Not today! Depending on the move and how blown I was, I went down in weight. My arms were so blown that on the Prone Triceps Kickbacks, I had to go to 4kgs. The variety of moves to go total body pretty much made this routine one of my all time favorites. 6.25kgs is definitely my limit. At this point, there is no way I could go heavier. On the Overhead Triceps Extensions, I did use a 8.75kg dumbbell, only one. And that totally fried me. I had to tap out before the final circuit move. Chalene was saying to keep my elbows in and mine were Flaring like the sun, so I had to stop. A few moments later when I restarted, my form was right on. That was the story with most of the weighted moves. I did some weight shifting as well. The two-handed moves were either 4-5-6.25kgs. And unlike Firday, I actually started to get a little bit of a pump. The burn, of course, was even more intense today, but the pump was coming on as well. I may try this weight with the other cardio/resistance routines to see if the pump is comes. A big difference, also, it the use of the Swiss Ball. It was nice to sit for some of the weighted moves, but since my space is limited, the side-to-side moves were sort of lacking in range of motion. I was hitting my light and bumping the furniture some. So, next time, I am considering using my medicine ball for that kind of swing move instead of my Swiss Ball. It's just 5kgs.
So, in order to keep continuity, I went with Extreme Core Circuit for my abs and stuck with the Swiss Ball. It was a nice change, but I kept the 2kgs hand weights as usual. Today, I got a huge burn in my abs, so I was glad for the pain. I maintained good form and pushed to not bounce but made every rep as controlled as possible. The BURN was real.
For the stretch, I really want to push my hip flexors to open up so I took the time to really stretch them out and then I finished as usual, with my Flow series.
In the end, I torched a modest 720+kcals. The AC finally started to work so my room wasn't a sweltering as it had been. Right around 88 degrees Fahrenheit.
Kind of a lazy day today. I didn't really have a plan to do anything. It is just too hot to do anything active outside, and inside, the AC didn't feel like it was working so we just tried to be as sedentary as possible to not sweat too much. I was thinking to do my workout earlier in the day, but procrastination pushed it to a little later than a regular work day. So I didn't get started until close to 7pm. Bummer.
Again, this week is a conditioning week for me with a very specific purpose: Prepare for a tennis tournament. So I will be doing more muscular endurance work on my resistance days and tennis on cardio days. I will maintain the mid-week recovery day. I want to be in as good shape as possible come Sunday.
Today I went with a routine that I haven't really done too much, but after today, I will definitely be doing it more. Compared to the other cardio/resistance routines in ChaLEAN Extreme, this is probably the most EXTREME. The Intervals are considerably longer than the other routines and what's different is the clock run time. Each move shift starts the move clock at the top of the move, instead of counting down the whole cardio or resistance section. I didn't realize that until the first set of resistance moves. It was just standard Biceps Curls and watching the clock, I thought I would be finishing, but the time went back up and the move shifted from a slow count to a faster count, then shifted to alternating arms, then some other variation and it kind of worked in a circuit style instead of Intervals. Oh, and also, I tried going up in weight from the beginning. I tried going up to 6.25kgs. Up from 5kgs. When I did 5kgs, I was able to use that weight all the way through the routine. Not today! Depending on the move and how blown I was, I went down in weight. My arms were so blown that on the Prone Triceps Kickbacks, I had to go to 4kgs. The variety of moves to go total body pretty much made this routine one of my all time favorites. 6.25kgs is definitely my limit. At this point, there is no way I could go heavier. On the Overhead Triceps Extensions, I did use a 8.75kg dumbbell, only one. And that totally fried me. I had to tap out before the final circuit move. Chalene was saying to keep my elbows in and mine were Flaring like the sun, so I had to stop. A few moments later when I restarted, my form was right on. That was the story with most of the weighted moves. I did some weight shifting as well. The two-handed moves were either 4-5-6.25kgs. And unlike Firday, I actually started to get a little bit of a pump. The burn, of course, was even more intense today, but the pump was coming on as well. I may try this weight with the other cardio/resistance routines to see if the pump is comes. A big difference, also, it the use of the Swiss Ball. It was nice to sit for some of the weighted moves, but since my space is limited, the side-to-side moves were sort of lacking in range of motion. I was hitting my light and bumping the furniture some. So, next time, I am considering using my medicine ball for that kind of swing move instead of my Swiss Ball. It's just 5kgs.
So, in order to keep continuity, I went with Extreme Core Circuit for my abs and stuck with the Swiss Ball. It was a nice change, but I kept the 2kgs hand weights as usual. Today, I got a huge burn in my abs, so I was glad for the pain. I maintained good form and pushed to not bounce but made every rep as controlled as possible. The BURN was real.
For the stretch, I really want to push my hip flexors to open up so I took the time to really stretch them out and then I finished as usual, with my Flow series.
In the end, I torched a modest 720+kcals. The AC finally started to work so my room wasn't a sweltering as it had been. Right around 88 degrees Fahrenheit.
Sunday, July 30, 2017
7-28-17 (Friday) HY: ChaLEAN Extreme - Get Lean Intervals + I've Got Abs + Splits + TCF.
7-28-17 (Friday) HY: ChaLEAN Extreme - Get Lean Intervals + I've Got Abs + Splits + TCF.
Back to a regular workout today, but not as regularly scheduled. Now that the first semester is finished, there will be another big shake up of my workout schedule. Things will be pretty irregular for the next couple months during the summer holidays while my son is at home and while I don't have regular classes. I will get back to a fixed workout schedule when the second semester starts at the end of September. But I'll discuss that as the changes and different activities come. Today was a good day, but again, I'm having to shake things up because of my schedule. I have a tennis tournament in a week so I don't want to do anything that will make me too sore or too tight before then, so I'm going to do more body weight routines this coming week.
Today was a the Endurance Muscle Training with Chalene so I felt it was a good way to start my conditioning for the tournament. I did however, go up in my weight. Previously, I used 4kgs, but today I tried 5kgs. It is interesting how, with the lower weight but higher reps, the burn is way more intense, but I don't get much of a pump. I was burning out on almost every weighted move, sometimes more than once, but I didn't feel much of a pump. I was able to do the moves easily at first, but near the middle, I was dying. Pretty much all of the weighted moves after the 18 minute mark were really tough to get through. The first round of shoulder presses almost took me down, but the second round, WHOOO WEEE! That crushed me. I had to tap out twice, shake out my shoulders, then get back into it. The last Thigh Toner also really killed me. But I'm glad to say that I didn't tap out. I gutted out the whole time. I got a good sweat on, too. Extremely intense routine. The cardio moves were also really taxing. I was pretty much heaving after each one past the 20 minute mark. But the moves were fun so I enjoyed them. My favorite move would have to be the Skater, but the Thigh Toner is a raster blaster for sure. Great routine.
I moved into the Ab routine on the same disk to save time. But I did need some time to stretch out because my body was aching and burning. On my abs, I got a great burn, but I think the conditioning from Ab Ripper X helped a lot. Although I burned out, I didn't tap out. I made it to the end of each move. Often times in flaming pain, but no tapping out. But the one move, or type of move that gave me the most pain was the Push-Ups. I still had a lingering soreness so those slow Push-Ups were brutal. My abs got a good workout, today.
I had just enough time to get in a slightly modified Splits stretch and a Flow Series. So I was able to fit everything in before sunset.
In the end, I torched just under 900kcals. Great way to finish off my week. Looking forward to my conditioning week next week. Happy Weekend!
Back to a regular workout today, but not as regularly scheduled. Now that the first semester is finished, there will be another big shake up of my workout schedule. Things will be pretty irregular for the next couple months during the summer holidays while my son is at home and while I don't have regular classes. I will get back to a fixed workout schedule when the second semester starts at the end of September. But I'll discuss that as the changes and different activities come. Today was a good day, but again, I'm having to shake things up because of my schedule. I have a tennis tournament in a week so I don't want to do anything that will make me too sore or too tight before then, so I'm going to do more body weight routines this coming week.
Today was a the Endurance Muscle Training with Chalene so I felt it was a good way to start my conditioning for the tournament. I did however, go up in my weight. Previously, I used 4kgs, but today I tried 5kgs. It is interesting how, with the lower weight but higher reps, the burn is way more intense, but I don't get much of a pump. I was burning out on almost every weighted move, sometimes more than once, but I didn't feel much of a pump. I was able to do the moves easily at first, but near the middle, I was dying. Pretty much all of the weighted moves after the 18 minute mark were really tough to get through. The first round of shoulder presses almost took me down, but the second round, WHOOO WEEE! That crushed me. I had to tap out twice, shake out my shoulders, then get back into it. The last Thigh Toner also really killed me. But I'm glad to say that I didn't tap out. I gutted out the whole time. I got a good sweat on, too. Extremely intense routine. The cardio moves were also really taxing. I was pretty much heaving after each one past the 20 minute mark. But the moves were fun so I enjoyed them. My favorite move would have to be the Skater, but the Thigh Toner is a raster blaster for sure. Great routine.
I moved into the Ab routine on the same disk to save time. But I did need some time to stretch out because my body was aching and burning. On my abs, I got a great burn, but I think the conditioning from Ab Ripper X helped a lot. Although I burned out, I didn't tap out. I made it to the end of each move. Often times in flaming pain, but no tapping out. But the one move, or type of move that gave me the most pain was the Push-Ups. I still had a lingering soreness so those slow Push-Ups were brutal. My abs got a good workout, today.
I had just enough time to get in a slightly modified Splits stretch and a Flow Series. So I was able to fit everything in before sunset.
In the end, I torched just under 900kcals. Great way to finish off my week. Looking forward to my conditioning week next week. Happy Weekend!
Friday, July 28, 2017
7-27-17 (Thursday) HY: Pickle-Ball + Foam Rolling.
7-27-17 (Thursday) HY: Pickle-Ball + Foam Rolling.
Pickle-Ball Day!
Otherwise known as a day in an over-sized oven. As you know, Friday is the normal Pickle-Ball day, but due to scheduling changes, it had to be moved to today. The big difference is that on Friday, we can play in the morning. Today, we had to play during the hottest period of the day. When I entered the gym, it was like walking into an oven. The temperature was close to if not higher than 100 degrees. I almost canceled today, but my desire to play and get in a workout was stronger so I stayed the course. But maybe it would have been better if I had canceled, because I was playing like junk. In the first game, I had a 14-6 lead, and I ended up losing 14-16. I just totally gassed out and couldn't get anything going. Somehow I took the second game 15-7. But from the very first point of the third game, I was gassed out. I couldn't run worth anything. Sweat was puddled on the floor and I was slipping on it. I lost the third game, 11-15. We hit a few good shots, but in ended up the one with the more endurance won. My endurance is total garbage. I need more endurance training. Maybe I should get my bike out and start that up again. But it is just too dang hot. Anyway, I think I may be a bit dehydrated because of tell-tale signs. I've been feeling exhausted since. I think it's time for bed.
Oh, and the major soreness hit today. Especially in my Triceps. So I foam rolled in the evening before bed. Much better nights sleep is in store for me tonight.
In the end, I torched 1400+kcals. I'm actually a bit surprised my calorie count was so high. I tried to conserve energy as much as possible my minimizing my movement on the court. But it didn't help much. Despite the terrible heat, I had a fun time.
Pickle-Ball Day!
Otherwise known as a day in an over-sized oven. As you know, Friday is the normal Pickle-Ball day, but due to scheduling changes, it had to be moved to today. The big difference is that on Friday, we can play in the morning. Today, we had to play during the hottest period of the day. When I entered the gym, it was like walking into an oven. The temperature was close to if not higher than 100 degrees. I almost canceled today, but my desire to play and get in a workout was stronger so I stayed the course. But maybe it would have been better if I had canceled, because I was playing like junk. In the first game, I had a 14-6 lead, and I ended up losing 14-16. I just totally gassed out and couldn't get anything going. Somehow I took the second game 15-7. But from the very first point of the third game, I was gassed out. I couldn't run worth anything. Sweat was puddled on the floor and I was slipping on it. I lost the third game, 11-15. We hit a few good shots, but in ended up the one with the more endurance won. My endurance is total garbage. I need more endurance training. Maybe I should get my bike out and start that up again. But it is just too dang hot. Anyway, I think I may be a bit dehydrated because of tell-tale signs. I've been feeling exhausted since. I think it's time for bed.
Oh, and the major soreness hit today. Especially in my Triceps. So I foam rolled in the evening before bed. Much better nights sleep is in store for me tonight.
In the end, I torched 1400+kcals. I'm actually a bit surprised my calorie count was so high. I tried to conserve energy as much as possible my minimizing my movement on the court. But it didn't help much. Despite the terrible heat, I had a fun time.
Thursday, July 27, 2017
7-26-17 (Wednesday) HY: P90X2 - X2 Yoga + TCF.
7-26-17 (Wednesday) HY: P90X2 - X2 Yoga + TCF.
Mid-Week Recovery!!!
I missed this last week because of all the tennis, but with two brutal resistance workouts sandwiching a hot tennis day, I need this recovery. Or so I thought... about the "Recovery". I slept early the night before and so I naturally woke up a little earlier than usual giving myself a lot of extra time so I decided to do X2 Yoga. I think it has been close to a couple of months since I did that routine last. But I felt I needed it especially after "The Challenge" yesterday.
I actually didn't feel too sore when I got up in the morning which I was very thankful for. But as I started the routine, that first Vinyasa woke me up right quick. The Push-Up between Up-Dawg and Down-Dawg was OUCH!!! on my Triceps. The A round was okay, but in the B round with the 1-2-3 progression I was dying! My Triceps were on FIRE, but I gutted out every rep. I had a little trouble on the Half-Moon, but not with balance. My problem was with a slight cramp in the hip flexor of my base leg. So I had to come down and reset. I also was unable to hold the Crane Pose on just my hands. I was sort of rocking back and forth from hands, to hands and toes. Then, to add to all the issues, I was sweating like the dickens! This is the most I've sweated during yoga, EVER! Every time my head went down sweat would pour down. I ended up needing two towels to wipe everything and keep control of my sweat. I mean it was constant pouring out of my body. This is also the first time I ever needed to stop the DVD to get a drink. I could feel myself getting dehydrated so I drank a lot of water. Overall, the routine went very well, but if felt more like hot yoga. It wasn't too hot, around 90 degrees, but the humidity was just so thick. That is what made the difference. 60+% humidity. There is a typhoon to the south of where I am. Still far off, but it is pushing hot HOT air and humidity right over us.
The Flow series was fine. There was a slight glitch on the right side, but a slight pause and remembrance got be back on track.
In the end, I burned off a nice 505+kcals. I felt nice and loose the whole day.
Mid-Week Recovery!!!
I missed this last week because of all the tennis, but with two brutal resistance workouts sandwiching a hot tennis day, I need this recovery. Or so I thought... about the "Recovery". I slept early the night before and so I naturally woke up a little earlier than usual giving myself a lot of extra time so I decided to do X2 Yoga. I think it has been close to a couple of months since I did that routine last. But I felt I needed it especially after "The Challenge" yesterday.
I actually didn't feel too sore when I got up in the morning which I was very thankful for. But as I started the routine, that first Vinyasa woke me up right quick. The Push-Up between Up-Dawg and Down-Dawg was OUCH!!! on my Triceps. The A round was okay, but in the B round with the 1-2-3 progression I was dying! My Triceps were on FIRE, but I gutted out every rep. I had a little trouble on the Half-Moon, but not with balance. My problem was with a slight cramp in the hip flexor of my base leg. So I had to come down and reset. I also was unable to hold the Crane Pose on just my hands. I was sort of rocking back and forth from hands, to hands and toes. Then, to add to all the issues, I was sweating like the dickens! This is the most I've sweated during yoga, EVER! Every time my head went down sweat would pour down. I ended up needing two towels to wipe everything and keep control of my sweat. I mean it was constant pouring out of my body. This is also the first time I ever needed to stop the DVD to get a drink. I could feel myself getting dehydrated so I drank a lot of water. Overall, the routine went very well, but if felt more like hot yoga. It wasn't too hot, around 90 degrees, but the humidity was just so thick. That is what made the difference. 60+% humidity. There is a typhoon to the south of where I am. Still far off, but it is pushing hot HOT air and humidity right over us.
The Flow series was fine. There was a slight glitch on the right side, but a slight pause and remembrance got be back on track.
In the end, I burned off a nice 505+kcals. I felt nice and loose the whole day.
Tuesday, July 25, 2017
7-25-17 (Tuesday) HY: P90X3 - The Challenge + P90X - Ab Ripper X + Unlock Your Hip Flexors + TCF.
7-25-17 (Tuesday) HY: P90X3 - The Challenge + P90X - Ab Ripper X + Unlock Your Hip Flexors + TCF.
I'm kind of back to my regular schedule this week, but there will be a few changes near the end. But for now, I'm getting my resistance in for the week. Today, The Challenge. I am a little surprised that it has been almost exactly one month since I did this routine. This is one routine that I would like to do at least twice a month just so I can keep my Pull-Up strength up. Anyway, I was able to get myself up and ready to go after getting home from work earlier than usual so I was able to do a full workout all in one sitting.
For some reason, I'm not feeling in tip-top shape. I feel a little like my strength has been declining a bit so I was a little apprehensive as to whether I should up my numbers from a month ago. Finally I decided to up them a bit. So, on the Pull-Ups, I went from 8 reps to 9 reps. And for the Push-Ups, I went from 28 reps to 30 reps. For me, Wide Pull-Ups are the hardest variation so I'm glad they are up first. I was able to knock them out of the park. And the Push-Ups were a breeze. The two sets of Chin-Ups were good, but I started slowing down on the first set of Military Push-Ups. Then I had to split the second set of Military Push-Ups 22-8. I had to tap out. Pausing at the top wasn't relief enough. The second circuit is where I start pumping and burning up. By the third circuit, I'm majorly PUMPED. My arms won't just fall straight because my lats have a major pump going. The two sets of Close Grip Pull-Ups were both split, 5-4 and 6-3 respectively. Thank goodness for the Wide Push-Ups, but I was still dying at the end. I got the same split for the Vaulter Pull-Ups. Both were 6-3. And for the Push-Ups, the first set was straight, but split 20-10 on the second set. I was majorly pumped at this point. When I'm this pumped the lack or range of motion in my shoulders becomes evident. On the Burnout, I pushed as hard as possible with the Parallel Grip Pull-Ups and the Wide Push-Ups, and I was able to go non-stop, no break. I was able to eek out one extra set upping my total from 11 reps to 12 reps. This routine gives me the biggest pump of any routine I've done in a long time. AWESOME!!!
I moved right into Abs and I crushed it. This is the first time since I started doing Ab Ripper X again that I made it all the way through the Mason Twists. Previously I only got to 40 before needing to tap out, then do an extra 20 reps. But today I was determined to crush it and I did. All the way to 50 reps. Mission accomplished. Now, I want to get through the Mason Twist and be able to speak afterwards. I'l keep pushing it and hopefully I will get up to that pace.
On Sunday, I did the Unlock Your Hip Flexors program and the next day, I didn't have any too sever pain there so I guess figured I'll try it again and see if I am spared from the pain. But it felt really good to get that stretch in. And the Flow series was spot on. I'm also getting better at keeping my Flow time consistent between both sides. Today was DA BOMB!!!
In the end, I torched a modest 860+ kcals. But I'm loving this pump.
I'm kind of back to my regular schedule this week, but there will be a few changes near the end. But for now, I'm getting my resistance in for the week. Today, The Challenge. I am a little surprised that it has been almost exactly one month since I did this routine. This is one routine that I would like to do at least twice a month just so I can keep my Pull-Up strength up. Anyway, I was able to get myself up and ready to go after getting home from work earlier than usual so I was able to do a full workout all in one sitting.
For some reason, I'm not feeling in tip-top shape. I feel a little like my strength has been declining a bit so I was a little apprehensive as to whether I should up my numbers from a month ago. Finally I decided to up them a bit. So, on the Pull-Ups, I went from 8 reps to 9 reps. And for the Push-Ups, I went from 28 reps to 30 reps. For me, Wide Pull-Ups are the hardest variation so I'm glad they are up first. I was able to knock them out of the park. And the Push-Ups were a breeze. The two sets of Chin-Ups were good, but I started slowing down on the first set of Military Push-Ups. Then I had to split the second set of Military Push-Ups 22-8. I had to tap out. Pausing at the top wasn't relief enough. The second circuit is where I start pumping and burning up. By the third circuit, I'm majorly PUMPED. My arms won't just fall straight because my lats have a major pump going. The two sets of Close Grip Pull-Ups were both split, 5-4 and 6-3 respectively. Thank goodness for the Wide Push-Ups, but I was still dying at the end. I got the same split for the Vaulter Pull-Ups. Both were 6-3. And for the Push-Ups, the first set was straight, but split 20-10 on the second set. I was majorly pumped at this point. When I'm this pumped the lack or range of motion in my shoulders becomes evident. On the Burnout, I pushed as hard as possible with the Parallel Grip Pull-Ups and the Wide Push-Ups, and I was able to go non-stop, no break. I was able to eek out one extra set upping my total from 11 reps to 12 reps. This routine gives me the biggest pump of any routine I've done in a long time. AWESOME!!!
I moved right into Abs and I crushed it. This is the first time since I started doing Ab Ripper X again that I made it all the way through the Mason Twists. Previously I only got to 40 before needing to tap out, then do an extra 20 reps. But today I was determined to crush it and I did. All the way to 50 reps. Mission accomplished. Now, I want to get through the Mason Twist and be able to speak afterwards. I'l keep pushing it and hopefully I will get up to that pace.
On Sunday, I did the Unlock Your Hip Flexors program and the next day, I didn't have any too sever pain there so I guess figured I'll try it again and see if I am spared from the pain. But it felt really good to get that stretch in. And the Flow series was spot on. I'm also getting better at keeping my Flow time consistent between both sides. Today was DA BOMB!!!
In the end, I torched a modest 860+ kcals. But I'm loving this pump.
Monday, July 24, 2017
7-24-17 (Monday) HY: Tennis + Foam Rolling + TCF.
7-24-17 (Monday) HY: Tennis + Foam Rolling + TCF.
Tennis Day!
I got in some much needed drill practice before getting into the matches. I slowly worked my way up so that I could get used to coming over the ball and striking it with power. I was just spraying everything last time and was way off on my timing, so I really needed some drill time to get back some stability in my ground strokes. When we started the matches, I was still not feeling all there, but I guess I needed some game time pressure to push me back into position. My serve was again about 50% -60% back. In the two sets played, I lost my first service game going to deuce and then winning the next service game at almost love or 15. I could feel that my toss was off and that I wasn't being patient with it. I knew I was going after bad tosses, but I kept it up. But in the second game of the second set, I was all on. The points lost on serve were due to partner errors so I wasn't too upset. I still pulled it out. But with the good rigorous drill time and the two long sets, I won the first one 6-4, but lost the second one 3-6, it was a very long session. If I include all the preliminaries and the take down and cool down, it was a grand total of THREE HOURS. I was so dead afterward. Not to mention, like a broken record, the heat and humidity in the gym. By the beginning of the second set, my sweat bands were putting more sweat on my face than taking off. Same thing with my towel. I was also doing my best dog impression, leaving puddles all over the court. Anyway, overall I am happy with my progress. I played much better than I played on Thursday. I was able to make good contact with the ball on several shots and I was able to strike several hard service returns with pace and spin for return winners. But it is still a work in progress. MORE PRACTICE!!!
When I got home and stepped into the shower, I think I was feeling a little bit of heat exhaustion because I suddenly felt really weak. I sat down and lowered the water temperature. After several minutes I was feeling a little better. I'm glad I didn't pass out because no one else was at home, I would have been lying there in the shower for about 30 minutes.
In the end, I torched a good 1600+kcals. But I was dead tired. My legs and glutes were pretty sore as well from the lower body workout yesterday. I think I would have done better if I didn't have that soreness.
I took some time in the evening to roll out my sore legs. And then finished my day with a nice series of Flows. I'm going to sleep well tonight. Got to hit the sack early.
Tennis Day!
I got in some much needed drill practice before getting into the matches. I slowly worked my way up so that I could get used to coming over the ball and striking it with power. I was just spraying everything last time and was way off on my timing, so I really needed some drill time to get back some stability in my ground strokes. When we started the matches, I was still not feeling all there, but I guess I needed some game time pressure to push me back into position. My serve was again about 50% -60% back. In the two sets played, I lost my first service game going to deuce and then winning the next service game at almost love or 15. I could feel that my toss was off and that I wasn't being patient with it. I knew I was going after bad tosses, but I kept it up. But in the second game of the second set, I was all on. The points lost on serve were due to partner errors so I wasn't too upset. I still pulled it out. But with the good rigorous drill time and the two long sets, I won the first one 6-4, but lost the second one 3-6, it was a very long session. If I include all the preliminaries and the take down and cool down, it was a grand total of THREE HOURS. I was so dead afterward. Not to mention, like a broken record, the heat and humidity in the gym. By the beginning of the second set, my sweat bands were putting more sweat on my face than taking off. Same thing with my towel. I was also doing my best dog impression, leaving puddles all over the court. Anyway, overall I am happy with my progress. I played much better than I played on Thursday. I was able to make good contact with the ball on several shots and I was able to strike several hard service returns with pace and spin for return winners. But it is still a work in progress. MORE PRACTICE!!!
When I got home and stepped into the shower, I think I was feeling a little bit of heat exhaustion because I suddenly felt really weak. I sat down and lowered the water temperature. After several minutes I was feeling a little better. I'm glad I didn't pass out because no one else was at home, I would have been lying there in the shower for about 30 minutes.
In the end, I torched a good 1600+kcals. But I was dead tired. My legs and glutes were pretty sore as well from the lower body workout yesterday. I think I would have done better if I didn't have that soreness.
I took some time in the evening to roll out my sore legs. And then finished my day with a nice series of Flows. I'm going to sleep well tonight. Got to hit the sack early.
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